Selter - Team WOD Bible: 170 Camraderie Building Cross Training Workouts To Build Discipline, Strength, Intenstinal Fortitude & Friendship

Father,

Thank you for the abilities you give us, for the strength and wisdom we gain from training.
Be with us as we work that we may do our best. Help us to be encouraging to others in our daily life. Thank you for the people that you have brought into our lives.
Bless the athletes, coaches, workout partners and all those who support our training.
May the results from our training be a reflection of Your Spirit in our lives.

Finally Father, remind us that there is no failure, but only growth in the body, mind and Spirit.
Amen

Copyright

Team WOD Bible: 170 Camaraderie Building Cross Training Workouts To Build Discipline, Strength, Intestinal Fortitude & Friendship

P. Selter
Copyright 2016
All rights reserved.
This book or any portion thereof may not be reproduced or used in any manner whatsoever without the expressed written permission of the publisher except for the use of brief quotation in a book review.

The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change.
I recommend consulting a doctor to assess and/or identify any health related issues prior to making any dramatic changes to your diet or exercise regime.

Table of Contents

I would like to thank you and congratulate you for purchasing the book, Team WOD Bible: 170 Camaraderie Building Cross Training Workouts To Build Discipline, Strength, Intestinal Fortitude & Friendship

This book will introduce you to the many health & fitness benefits of the phenomenon that is Cross Training, along with a plethora of WODs (workouts) you can implement with friends, your training partner or other gym-goers immediately to improve your body composition, speed, strength and agility.

These workouts range from beginner workouts that can be performed in the comfort of your own home or backyard with on one training partner to epic endurance challenges that will send you to the brink of both mental anguish and physical fatigue with your whole team.

Thanks again for choosing this book, I hope you enjoy it!

Champions come in pairs of two because they battle themselves in perfection
Greg Plitt

Theres nothing wrong with training alone, however if youre looking to get the best bang for your buck out of each and every workout a training partner or team will be a massive asset to add to your arsenal.

A training partner is far more than just someone who spots you while youre failing on your last few repetitions of those heavy squats

Your training partner or team are invested in you, they truly wants you to succeed.

This may sound corny and all but good training partners, teams and groups share a special kind of bond. Theyre positive and they want each other to succeed and theyre prepared to help them unlike many of the negative nancies out there in the world today that find great joy in the failures and shortcomings of others.

Here are my top tips for finding the right training buddy or team!

Ensure your Goals are Similar

You and your workout partner will ideally be following the same workout routine, so ensure you goals are similar. Theres no point in training with someone thats looking to compete in a powerlifting competition if your goal is to run a marathon as you both have completely different end state goals. Find someone that wants what you do, whether that be a certain weight, a certain look, a certain endurance level. You must be on similar paths in order to push each other during the journey.

Ensure All Parties Show Up on Time Every Time

It doesnt matter if you show up late to the gym when youre training by yourself, but when you have a training partner ensure both you and your partner are on time, as youre relying on each other dont let each other down. Refer to the saying If you are early you are on time and if you are on time you are late. Show up on time and be ready to train at the time you agreed on, no excuses, no messing around.

Ensure Correct Spotting Is Common Knowledge

Does your training partner want you to help them unrack the weight when theyre doing squats? How do they like being spotted? Learn exactly how your training partner wants to be spotted. This not only improves you and your training partners comfort during the set, but its also necessary for safety if your partner is expecting a spot and youre not doing what is expected of you there can be trouble (or injuries!).

Preach Correct Form Over All Else

When your training partner is performing their sets dont wonder off to talk to someone else in the gym, watch their form. Are they using the correct tempo? Acceptable range of motion? Is the weight too heavy? Can you learn anything from their form?

If your training partners form isnt as good as it could be refer to the following tip

Its A Learning Environment Be Open To Constructive Criticism

This works both ways. Both you and your partner need to be open to constructive criticism. Are they lifting weight that is too heavy? Could form use some improvement? Is rest between sets too long? Not pushing hard enough on sets? If youre doing something wrong your partner should pick you up on it and vice versa, not in a negative you will become a better athlete by accepting, accessing and applying advice if necessary.

Motivate Each Other!

Find out what motivates your partner, do they want to be yelled out to push out those last few reps? Do you need to call each other daily to check up on how each others diets are going? Based off your partners goals find out what best motivates them to achieve the success they are after. If you dont know how are you going to motivate them?

Switch Off, Disconnect & Be In The Now

The gym isnt an office, so switch off the phone, tablet, PDA and/or whatever other electronic devices you carry around that are easy distractions. In order to focus on the task at hand and get the most out of your workouts both yourself and your training partner need to disconnect for the period of your workout. This should be discussed and agreed on as theres nothing worse than having your training partner walk off to take a phone call while youre struggling on the last few reps waiting for them to spot you.

No Small Talk

Socialize before or after your workout, not during. The 45 minutes 1 hour you spend in the gym is for intense training, stop gossiping about that girl, or that movie you watched, or that party youre both going to on the weekend. From the moment you both step in the gym its game time the workout youre about to crush is the only thing that should be spoken about.

Arnold Schwarzenegger discussed in multiple fitness magazines just how important a training partner was to him, stating

The biggest help I ever had was a training partner.

Myth: